Protein Powders for Girls

Hey Girls, Choose The Best Protein Powder Like This

What’s the first image that comes to your mind when you hear about the word Protein Powder? Do you imagine a muscular guy with a well-sculpted body? If this is the case, then Protein Powders image needs a complete revamp.

Though the exercise supplements feature muscular men, with names like “ripped,” “shredded,” and “jacked,” women need to understand that protein powder has much to offer than a set of bulky muscles. It is proven that women tend to benefit more from protein powder than men do.

Center for Disease Control and Prevention states that an average woman consumes about 46 grams of protein/day, while experts believe that active women or ones trying to lose weight may need more protein to maintain the muscles strength. The Academy of Nutrition and Dietetics and the American College of Sports Medicine suggest that athletes consume 1.2 to 1.7 grams of protein/kilogram body weight per day. Thus a 140-pound woman would need 76 and 108 grams/day.

Women need to understand that protein powder acts differently in both men and women. This happens because of the following reasons:

  1. Men put on large muscle mass because their body produces Testosterone which is responsible for giving them a deep voice, facial hair, muscles and broad shoulders.
  2. Women, on the other hand, produce less Testosterone and hence are physically incapable of “bulking up” without hormone replacement or steroids.
  3. Men are more massive and hence tend to have more muscle mass. This is why an average man requires more protein than average women.

So girls, go and grab your favorite protein supplement today. But before you rush to the store, go through these steps of selecting your protein powder.

Identify Your Needs

Why do you want to consume protein powder? What is the result you are expecting?

  1. For muscle building choose a protein powder with a high biological value, i.e., a protein supplement that can be absorbed rapidly by the body and utilized to the optimum level. Choose Whey protein and whey isolates.
  2. To shed off extra kilos choose shakes with no added sugars or sweeteners. Avoid supplements with added BCAAs, as they promote muscle growth and weight gain.
  3. If you are following a vegan diet or are vegetarian, do not go for milk-based protein shakes. Opt for 100 percent plant proteins only.
  4. Diabetic choose protein shakes without added sugar. Zero down on the supplement that is low in carbohydrates.
  5. If you have kidney problems, stick with powders that provide 0-15 grams per serving.
  6. To avoid gastrointestinal problems choose powders that are free from lactose sugars, artificial sweeteners or dextrins/maltodextrins. In case of gluten allergy or sensitivity, avert powders that contain gluten.
  7. Lastly, what’s your budget? If you do not wish to pump in a lot of money, go for protein powder instead of ready-to-drink protein shakes.

Put Your Protein to Best Use

  1. If you have a strenuous workout routine, then consume protein within 60 minutes of a workout. That’s when the muscles are most responsive.
  2. For controlling weight, consume a steady supply of protein at each meal and snack so that you do not have hunger pangs.
  3. Aim for minimum 3 ounces of protein/meal.

Understand Different Types of Protein & Its Uses

  • The most widely used protein is Whey. Brimming with essential amino acids, it helps in boosting energy, reducing stress levels and is easily digestible.
  • Soy protein is another popular choice. It helps in reducing high cholesterol, might symptoms of menopause and help in building bone mass.
  • Egg protein when compared to Whey, releases slowly and can be consumed throughout the day.
  • Milk proteins build immunity and enhance muscle growth.
  • 100% plant-based Rice protein is ideal for vegetarians and is gluten-free.
  • Pea protein is digestible, hypoallergenic and very economical.
  • 100% plant-based Hemp protein is an excellent source of omega-3 fatty acids.

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